Stress Management / Relaxation Techniques

Stress Management: Doing Guided Imagery to Relax This link provides steps to engage in Guided Imagery, a relaxation technique. When people are in a stressful situation, they often wish they could be somewhere more relaxing, like on a tropical beach. People can use their imagination to feel as if they are in a calm, peaceful, and soothing situation. People use all of their senses in Guided Imagery.

Stress Management: Doing Progressive Muscle Relaxation (PMR) Progressive Muscle Relaxation is a technique used to relieve the pains and aches caused by anxiety and stress. The body often responds to anxiety and stress with muscle tension and Progressive Muscle Relaxation is a method that can help that. In PMR, a person tenses a group of muscles as s/he breathes in and relaxes them as s/he breathes out.

Arizona State University – PMR & Guided Imagery MP3 This page contain MP3’s for both PMR and Guided Imagery and explains that relaxation training is common in many counseling programs designed to help people relieve anxiety and stress. Guided imagery is another way to achieve a deeply relaxed state of body and mind.

Hobart and William Smith Colleges – Relaxation Techniques – PMR MP3 There are two MP3’s on this page. The first one is an exercise that will direct listeners to systematically relax major muscle groups by briefly flexing their muscles and then slowly releasing the tension. The second one directs people to progressively release tension by relaxing major muscle groups. Listeners are then guided in using deep breathing, affirming statements and the visualization of a “safe place” to achieve a relaxed state.

The Guided Meditation Site This page is all about meditation of different kinds and has free interactive Guided Imagery exercises.

Eupsychia Institute for Well Being This page contains many different Guided Imagery activities. It explains what Guided Imagery is and suggestions for processing imagery.

HelpGuide.org This page has a list of different methods for relaxing and relieving stress including Progressive Muscle Relaxation. It explains that Progressive Muscle Relaxation is a widely used strategy for relieving stress and it provides a list of steps for how to engage in Progressive Muscle Relaxation.

Sound-Mind.org Sound-Mind.org has a page about Progressive Muscle Relaxation. It explains what it is and how it works. It also provides a list of helpful tips before beginning PMR.

What is Guided Imagery? This site is all about Guided Imagery. It has the three principles of guided imagery, general information and practical tips, eight kinds of guided imagery content, imagery and intuition, and frequently as questions about imagery.

Tai Chi: Discover the Many Possible Health Benefits – Mayo Clinic Discover the benefits of Tai Chi. This type of Chinese meditation connect the mind and body as each of the movements is performed. Preliminary evidence suggests that Tai Chi can decrease anxiety and depression, improve balance and flexibility, relieve chronic pain, and increase energy to name a few.

Managing Stress – The University of Texas at Austin A wonderful resource published by the University of Texas at Austin to help students identify and manage their stressors to improve chances of success. Deep breathing, muscle relaxation, cruise imagery, and forest imagery are available for instant relaxation exercises.